Monthly Archives: June 2013

WOD – 34.6 –

Skill/Strength Warm Up for the WOD Discovery correct DB weight & Practice Man Makers Find yourself a teammate WOD In teams of two, complete 100 DB Manmakers as fast as possible (35/25) -One DB Manmaker is a Pushup – Row (one arm) – Row (other arm) – Squat Clean Thrusters   video example performed with […]

WOD – 34.7 –

Skill/Strength Lax Ball to Calf and foot WOD 2 Rounds for time 30 MB Situps (20/15) 30 Reverse Lunges w/ MB at Chest (20/15) 30 Slam Ball (20/15) – catch on the bounce 260m run – stop sign and back w/ MB (20/15)

WOD – 34.8 –

Skill/Strength soft tissue – mobility – skill work – get ready for a PR!!! WOD – MAY BENCHMARK REDO!!! 1 Round for time 800m run (stop sign and back 3x) 60 HR Pushups 50 Box Jumps (24/20) 40 Pullups 30 Power Cleans (95/65)   Congratulations to all our CFS athletes who competed on Sunday.  Everyone […]

WOD – 34.9 –

Skill/Strength Front Rack Mobility – 1 min at each station Station 1 – Triceps stretch off Rig w/ band Station 2 – Lax Ball into the High Lat/Rear Delt (Pain Pain Pain) Station 3 – Thoracic Extension w/ Foam Roller on bottom of shoulder blade, holding a plate on the chest.  Same drill as in […]

WOD – 35.0 –

Skill/Strength Lax Ball to the Upper Back – Traps – Mid Back – on the floor – With Arm Going Overhead and Back to the waist with straight arm   WOD 1 Round for time – Choose one weight from the three options below…Do Not Go Too Heavy! 10 Shoulder to Overhead 10 Deadlifts 20 […]

WOD – 35.1 –

Skill/Strength 1 min AirDyne for Max Cal. – This is a Benchmark – It will be retested one day WOD 1 round for time 60 DB Reverse Lunges (20/10)(40/20) 50 Double Unders 40 Burpees 30 Toes to Bar 20 Prone Rows (20/10)(40/20)   – On the DB Reverse Lunges – you need to touch one […]

WOD – 35.2 – JUNE BENCHMARK!!!

Skill/Strength Warm up – Front Rack Mobility if you need it WOD 5 min AMRAP 21 Power Snatch (135/95) – AMRAP Lateral Barbell Burpees 5 min Rest 5 min AMRAP 21 Power Cleans (135/95) – AMRAP AbMat Situps (touch your toes people!) 5 min Rest 5 min AMRAP 21 Front Squats (135/95) – AMRAP Mystery […]

WOD – 35.3 –

Skill/Strength Kipping Pullup Skill Butterfly Pullup Skill WOD 1 Round for time 800m Run 50 Pullups 800m Run -Every time you break on the Pullups, perform 10 Hand Release Pushups   scores from June Benchmark…Great effort guys  

WOD – 35.3 –

Skill/Strength Mobility – Soft Tissue – Stretch w/ Band Traction WOD In teams of two, complete 4000m Row 30 Farmers Carries DBs or KBs (55/35) 100 KB Swings – Russian – (53/36) -1 Farmers Carries is walking from the front of the rig to the barbell rack and back.  You need to have a DB […]

WOD – 35.4 –

Skill/Strength Extra 5 minutes of Front Rack Mobility -External Shoulder Rotation w/ Dowel -Triceps Stretch w/ Band -Triceps Mashing on Barbell Benchmark WOD – “Frannie” 5 rounds for time – each round has different reps for the same three movements 50 Double Unders – 21 Thrusters – 50 Sit-ups 40 Double Unders – 15 Thrusters […]